New routine for the chest/triceps

Barbell flat bench press- 3 sets of 6 reps ( make sure the weight is heavy so your rep 6 is hard )
* Take 90 sec rest between sets




Slight incline dumbbell bench press-4 sets of 10 reps ( first 2 reps of each set use a 5 second negative )
* Take 60-90sec rest between sets


Flat dumbbell bench press-3 sets of 8-10 reps with elbows tucked into sides ( focus on speed of the movement, keep weight moderate )
SUPER SET WITH
Flat barbell tricep extensions ( let the weight drop behind the head )- 3sets of 6-10 reps
* 90-120 sec rest between sets


Finish with 1 set of 30 pushups, every 5 reps switch from wide hand stance to narrow. If you cant do these on the floor then use a bench so you can complete them. 

GO DOMINATE!